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Photo Roundup

This week of training was a “volume” week, meaning workouts were focused on more continuous efforts at lower- and moderate-intensities. We did a great ski-walking workout at Bolton on Tuesday in which everybody did at least 2 (and some did 3) full ascents of the mountain at moderate intensity! I don’t have pictures but that was an incredible workout considering it was a school night! Each trip up was approx 950′ vertical and 3 miles round-trip so some folks were close to 10 miles and 3000′ vertical.

Thursday we skied at the Range and did some strength exercises. It was another day of intervals of various lengths and some of us were still quite tired from Tuesday. Friday a few of us ran at CVU track and did the 2nd “heart rate zone analysis” in which we run mile repeats at low- to medium speeds and record pace and heart-rate. It was cool to see that a few of us had lower HR’s while running the same speed as 3 weeks earlier. Henry was about the same as the prior test but likely was feeling fatigue from Tuesday/Thursday.

And today was the high-point of the week — doing a group bike ride with several family members including my own. Altogether we started with close to 20 riders that did some different lengths. The athletes along with Murray Banks, Gary Solow, Lawrence Carnahan, Roger Weston and I did the popular Tuesday Night Worlds loop which is an incredibly scenic 36 mile loop. The MVP from this morning had to be Greg Burt who made it the whole way even though it was only his 3rd road bike ride ever! Great job to all.

Tuesday Night Worlds Loop

Tuesday Night Worlds Loop

Profile of today's ride

Profile of today’s ride

Greg Burt near the end of the ride. Ready for a hamburger!

MVP of the ride today: Greg Burt near the end of the ride. Ready for a hamburger!

Crossing the Covered Bridge near Charlotte Beach

Crossing the Covered Bridge near Charlotte Beach

Vermont scenery

Vermont scenery

The whole crew at the start of the ride

The whole crew at the start of the ride

big boys Forrest, Henry and Bill doing some wall ball as Will looks on

big boys Forrest, Henry and Bill doing some wall ball as Will looks on

arms circles while bounding

arms circles while bounding

Tatum and Abby laughing at my warmup drills

Tatum and Abby laughing at my warmup drills

Sunday Photo Roundup

Sam Longenbach race results @ St Olaf: http://www.stolaf.edu/athletics/crossctry/men/media/2013-14/results/2013-09-21.htm

Brendan Copley results @ Quinnipiac: http://www.fasttrackcoaching.net/timing/Results/2013-IONA-MOC-RESULTS.txt

Ben Longenbach and Will Solow working on their double-poling today

Ben Longenbach and Will Solow working on their double-poling today

Parker Francis leads a group doing double-pole repeats

Parker Francis leads a group doing double-pole repeats

Coach Rick Costanza at the finish of the Bolton hill climb

Coach Rick Costanza at the finish of the Bolton hill climb

The crew descending Bolton. Colors are starting to change!

The crew descending Bolton. Colors are starting to change!

A colorful and serpentine group of skiers this morning

A colorful and serpentine group of skiers this morning

Ben Carnahan summits Bolton

Ben Carnahan summits Bolton

Ethan John about to take launch!

Ethan John about to take launch!

Celebrity Guest Athlete appearance from Jennie Bender on Tuesday

Celebrity Guest Athlete appearance from Jennie Bender on Tuesday

Henry Harmeyer doing a skate speed

Henry Harmeyer doing a skate speed

Abby, Will and Henry doing some double-pole hops

Abby, Will and Henry doing some double-pole hops

Nathanael Kuzio shooting under the watchful eye of Algis Shalna

Nathanael Kuzio shooting under the watchful eye of Algis Shalna

Tatum Braun and Abby Grab doing a classical speed

Tatum Braun and Abby Grab doing a classical speed

Will Solow working on good form

Will Solow working on good form

Peter Unger transition

Peter Unger transition

Greg Burt opening it up

Greg Burt opening it up

Abby doing some plyos

Abby doing some plyos

Molly with Greg in the background

Molly with Greg in the background

Photo Update

Coach Brendan Copley ran a 15:23 5km to finish 4th in his meet and he was the top runner at Quinnipiac. http://quinnipiacbobcats.com/sports/mxc/2013-14/2013_Shawn_M._Nassaney_Memorial_Race_-Men-s_Results-.pdf

Taylor Spillane 3rd overall running 18:02 at Cornell. http://cornellbigred.com/documents/2013/9/13/9-13-13_XC_Results65.pdf

Sam Longenbach runs 18:50 in the St. Olaf Alumni race. http://www.stolaf.edu/athletics/crossctry/men/media/2013-14/results/2013-09-07.htm

 

CHS's Jordan Lamay coming down the homestretch of the Bulington Invite yesterday at North Beach

CHS’s Jordan Lamay coming down the homestretch of the Bulington Invite yesterday at North Beach

CHS's Nigel Sarrazin finishing strong

CHS’s Nigel Sarrazin finishing strong

CHS's Andrew Pike off to a good start

CHS’s Andrew Pike off to a good start

CHS's Ethan Thibault towards the front of the field

CHS’s Ethan Thibault towards the front of the field

HU's Nathanael Kuzio in black

HU’s Nathanael Kuzio in black

Cally (r) and Tatum Bruan doing some agility work on Friday

Cally (r) and Tatum Bruan doing some agility work on Friday

Peter Unger doing some 1-pole work on Friday

Peter Unger doing some 1-pole work on Friday

Tatum mid-figure-8

Tatum mid-figure-8

Henry, Will, Bill and Ethan working on speed-skater drills

Henry, Will, Bill and Ethan working on speed-skater drills

Cally finishing a double-pole interval today

Cally finishing a double-pole interval today

Greg Burt nears the top

Greg Burt nears the top

Will Solow looking strong

Will Solow looking strong

Molly Larson (r) and Tatum working together through the intervals

Molly Larson (r) and Tatum working together through the intervals

Ben Carnahan getting up high

Ben Carnahan getting up high

Mid-week update and Photos

As summer draws to a close, we are shifting our training focus from base & endurance and now we are adding in more moderate intensity work. We are still doing a variety of activities as well as our normal strength and technique work. Below are several pictures from our last week of training:

Eli, Lukas, Bill, Sam and Henry (L to R) practicing a sprint start today.

Eli, Lukas, Bill, Sam and Henry (L to R) practicing a sprint start today.

Abby Grab, Kate Moino and Tatum Braun (L to R) on the sprint start today

Abby Grab, Kate Moino and Tatum Braun (L to R) on the sprint start today

Liam et al doing skate sprints last Thursday

Liam et al doing skate sprints last Thursday

Parker and the gals doing some hill sprints last Friday

Parker and the gals doing some hill sprints last Friday

Sam and I doing some technique work last Friday after our run

Sam and I doing some technique work last Friday after our run

Greg Burt, Ben Carnahan, Will Solow and Dakota Amblow (far to near)

Greg Burt, Ben Carnahan, Will Solow and Dakota Amblow (far to near)

Sam and Ben with Camel's Hump in the background. Midway through our 25 mile Monday morning ride

Sam and Ben with Camel’s Hump in the background. Midway through our 25 mile Monday morning ride

Ben Longenbach, Will and Coach Rick Costanza with a view down Bolton. After ski-walking intervals last Saturday

Ben Longenbach, Will and Coach Rick Costanza with a view down Bolton. After ski-walking intervals last Saturday

Henry followed by Ethan Thibault and Ethan John last Saturday

Henry followed by Ethan Thibault and Ethan John last Saturday

Murray, Charlie and Will (L to R) praciting sprint starts

Murray, Charlie and Will (L to R) praciting sprint starts

Epic App Gap Ride!

This summer we’ve incorporated cycling into our formal training routine, and we capped off many weeks of training with a 38 mile ride this morning. Now 38 miles might not sound like all that much, but we did climb App Gap which means we had approx 3000′ of vertical amidst the 38 miles.

We had a huge group of riders — over 20 in all — that made the summit. Of that number, I believe 7 or 8 of them were “first ascents” of the Gap. It was a really impressive sight to see so many fit kids out on the bikes. Applause goes out to Amy Bruce for cranking up that whole darn climb and dealing with the frustration of being stuck with me for many miles! Also to Will Solow and Ben Carnahan for being the “young bucks” and sticking with the old-farts. We were lucky to have a few of the GMVS athletes join us, as well as Hallie Grossman (Bates / Stratton), a couple parents, and a friend Michael who is a triathlete who attends St Olaf college with Liam and Sam. Great day and we even finished before the rain!

Jake leads the boys on our Monday ride

Jake leads the boys on our Monday ride

A huge group on the summit of App Gap today!

A huge group on the summit of App Gap today!

Amy grinds up the final pitch while being cheered on by Tony Julianelle

Amy grinds up the final pitch while being cheered on by Tony Julianelle

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